Calorie counting.

[Run4Help]

I have been prescribed orlistat by my doctor a couple weeks ago and I have been taking everyday since. Basically I was 14st 5lbs when I started and when I weigh myself today I have lost 9lb in weight. Now I have cut out all fats and sugars and I try to limit myself with a 1800 intake. And I am exercising each day by walking between 4-8 miles a day and I have started the couch to 5k. Is there anything I can do to obtains better results or should I just continue what I am doing now.

[Hidden]

Hi back2basics,

Perhaps.

I hope you didn't mean cut out ALL fats too literally, because you need certain types of Essential Fatty Acids for nutritional reasons. It might be worth having a read around the NHSChoices pages about nutrition, food types and stuff like that to be certain you're confident about those matters. It's especially important to be getting the full range of nutrients whilst you're losing weight.

As you've been prescribed an anti-obesity drug - for want of a better term - by a medical practitioner, I really think you should take specific advice from your doctor or practice nurse.

Orlistat works by interfering with the fat absorbing process. I rather think that if you were prescribed that then there may be other medical issues which might impinge upon your weight loss regime and vice versa. So, for specific advice, you really do need to talk with your healthcare professionals - especially about how quickly you should be losing weight. Normally this is expected to average out at about 1 kg (2.2 lb) a week, after the first couple of weeks or so, but that might be quite different if you are taking a fat absorpton inhibiter.

Generally speaking, the answer to your question of if you should just continue what you're doing now will be answered by the scales. If you have a downward trend which isn't too fast, then you're doing about the right thing for you at the moment. If not, then fine tune the calories going in and the calories being used in activity/exercise until it corrects accordingly.

Good luck.

[Run4Help]

Thanks for the reply the hardest part for me is the calorie counting. As I would like to know exactly how many calories that taking in over a day. Regarding have fruit juice with my breakfast how much do I take a full glass or 100ml then there is food packaging with no information regarding kcal which confusing as I would like to plan my diet for the week in advance so I know exactly what I can take each day.

[bunblebeaz in reply to Run4Help]

Hi back2basics,

Try the meal planner from the nhs website:

nhs.uk/Change4Life/Pages/me...

Most packaging tells you the amount of calories per 100g and per packet or thing.

Pasta and rice packets usually tell you what a standard portion is and you can work out from there.

I keep a track of what I am eating and the calorie content so I can refer back to that day if I have the same thing again so you only have to calculate each food once.

With the fruit juice, pour the amount you want then measure it and figure out the calories. You can then adjust the amount of juice to fit. Orange juice tends to be the most calorific: I've found apple juice is a good alternative.

Well done on your weight loss so far, 9lbs in 2 weeks is quite high although that's probably due to your medication you've been prescribed.

You also seem to have made a good start on the exercise: you can always up that if necessary.

The best thing to do if you are concerned about your rate of weight loss is to talk to your doctor. They will know the approximate rate at which you should be losing weight with the medication you are on.

[Hidden]

Hi back2basics,

I wouldn't worry too much about counting calories to an enormously exact degree, but if there's no packaging just go into a search engine and look for the answer you want, e.g. "Calories in bananas" or "Calories in Brussel Sprouts" or whatever.

Over time, you'll delveop a sense of the calorie-laden things to steer clear of and what is generally not a problem.

Do, please, remember that the calorie content isn't the only factor in ensuring you have a well-balanced diet which includes the full range of nutrients.

As for fruit juice, firstly I would say that the right portion is, in my view, about 200ml, that's 5 portions out of a litre bottle.

However, just be a little wary of fruit juice, especially processed ones and those which have been sweetened. They can cause a sugar 'spike' which might put you into fat storage mode. Fruits were 'designed' - if you get what I mean - to be eaten with their fibre content included, not just to be drunk as juice. so I'd suggest drinking fruit juice with meals to hide it in amongst other nutrition where possible.

Good luck.

[Run4Help]

I think if I can conquer the calorie intake this would make easier for me to burn off with the exercise that I'm doing at minute at present I am walking 4 miles every morning and then another 4 miles in the evening also just start the couch to 5k programme last week as it been ages since I last jogged but I managed to jogged for 16 mins as I play the podcast twice which I do every other night and I am hoping that I will be able to manage the 5k before the nine weeks but I know I will just have to take one week at time.

[sndkk]

Try myfitnesspal.co.uk